Feeling Symptoms of Burnout? Try These 5 Simple Steps to Relieve Stress at Work


Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

  • feelings of energy depletion or exhaustion;
  • increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
  • reduced professional efficacy.

As defined by The World Health Organization

Photo by fauxels on Pexels.com

I always remind my corporate clients that we cannot always take the stress away, but it’s how we manage the stress that matters. When our cortisol levels are chronically high due to unmanaged stress, our digestion is affected, our appetite is suppressed, we cannot make melatonin to fall asleep, and we start to store extra weight usually around the mid-section.

To better manage stress at work, try implementing these holistic tools to benefit your whole person, mind, body and spirit.

  1. Take 5 minutes during your lunch break, coffee break, or quietly sitting at your desk, for a mindful meditation. These few minutes will help you re-set, get grounded, and feel present in your body and thoughts. Bookmark this 5 minute guided meditation for your next break.
  2. Take your meetings outside. A little bit of movement helps to get blood circulating, absorb some vitamin D, breathe in fresh air, and clear the mind. A walking meeting can also open up the dialogue and facilitate better ideas.
  3. Make a commitment to eat your lunch, or take your breaks, away from your desk and computer. When we get overloaded with work, we tend to work through our breaks, if we even take them at all! Give yourself a break from the chatter, reading, and responding.
  4. If you find yourself sitting all day at a desk, set a reminder alarm to stand up, shake it off, do a little stretch or some deskercize.
  5. Eat SMART. Always aim to regulate blood sugar by packing snacks that are rich in healthy fats and protein to keep you full longer and literally fuel your brain cells. Homemade granola, trail mix, hard boiled eggs, hummus and veggie sticks, and almond butter with apple slices all make great choices if you are not into baking or cooking. Even better, don’t leave home without a protein-rich breakfast to set yourself up for sustained energy and focus.
Vancouver Lunch n’ Learns by Jen Casey, Next Bite Nutrition Coaching

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